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Sunday, July 27, 2014

Salad Sunday- Rotini with Basil Tomatoes and Avacado Sauce

It has been a few weeks since I posted recipes and I've not blogged much at all. I have been busy working out and doing races. I was in St. Paul last weekend at the Duathlon National Championship.

It was fun but I was not home to cook and post recipes. It has taken me a week to catch up on laundry, grocery shopping, and gardening. So I should be back to posting on a regular basis.

I really like today's salad. It is perfect for this time of year when tomatoes are starting to be ready. I grew the basil I used for this recipe.  You can add any vegetables you like or even some shrimp or chicken to make it a hearty meal.

12 ounces rotini pasta ( use whole wheat if you want a healthier salad)
2 cups cherry tomatoes halved
1 tablespoon extra virgin olive oil
1/2 cup packed fresh basil leaves, chopped
2 avocados
2 teaspoons minced garlic
1/4 cup lime juice (lemon works too)
1/4 cup parmesan cheese grated
1/4 teaspoon freshly ground black pepper

Bring a large pot of water to a boil. Add the pasta and cook until just tender.  Remove from heat and drain reserving 1 cup of cooking water*.  Set aside. In a bowl, add tomatoes, basil and olive oil. Add pasta. Toss to coat.  Set aside.
Scoop out avocado into a bowl. Mash then add garlic and lime juice.  Add reserved pasta water to create a light sauce.  Add to pasta mixture and stir until the mixture is coated with sauce.  Top with cheese and pepper.

Serves 4

* The night before I had strained some regular yogurt to make it Greek yogurt.  I used the whey mixture instead of the pasta water. That adds a bit of protein to this salad.


Chris Wodke

Founder & Manager Team CMT


Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team and was eligible to compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.  She chose instead to represent the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.  She is the 2014 PC Open National Duathlon Champion.


She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.


You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 152 members in 30 states. We also have members in Australia, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or



CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.


Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.


Structural foot deformities such as high arches and hammer toes are common.


Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.


Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.


Additional Link

Follow CMT affected Paratriathlete Timmy Dixon


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